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Market Fresh Finds: Cauliflower can be versatile, even colorful

By Vicki Ivy, for The Columbian
Published: July 26, 2019, 6:02am

What vegetable is one of the healthiest, most versatile vegetables in the world and comes in white, orange, purple and green? If you guessed cauliflower, you are correct! This amazing vegetable is used in almost every type of cuisine in the world. It can be mashed like potatoes, used like rice, made into pizza crust, steaks, buffalo wings, “cheese” sauce, eaten raw, cooked, pickled and the list goes on and on!

Cauliflower originated in the Mediterranean or Asia Minor region around 500 to 400 B.C., arrived in Europe around the end of the 15th century and is believed to have come to the U.S. in the mid-16th century. Originating from a type of wild cabbage, it’s a cruciferous vegetable in the same family as broccoli, kale, kohlrabi and Brussels sprouts. The immature flower head of the plant is picked when it is tender and at its peak of flavor. There are over 100 varieties found throughout the world, and over 80 of them are grown in the U.S.

One cup of cauliflower has 25 calories per serving, 2 grams of protein and is 90 percent water, raw or cooked. It is a good source of fiber, Vitamin K, calcium, potassium, folate, and has more than 75 percent of your daily recommended dose of Vitamin C in one serving. It has a high supply of phytonutrients, high levels of anti-inflammatory compounds, and recent research has linked it to helping prevent chronic diseases — including cardiovascular diseases, diabetes, neurodegenerative disorders, various kinds of cancer — preserves eye health, aids in digestion and even helps prevent weight gain, just to mention a few.

Although cauliflower does contain some protein as most vegetables do, it’s considered a carbohydrate since it’s a plant-derived food. However, the carbs are relatively low, considering its high-fiber content, so it’s an excellent choice for people wanting to limit their intake of both calories and carbohydrates.

As healthy as regular white cauliflower is, can you believe it can be even healthier in other colors? Orange cauliflower gets its color from beta carotene, a high source of vitamin A. Purple cauliflower is high in the antioxidant group anthocyanins. Green cauliflower is called broccoflower and can be found in normal curd form as well as a spiky variety called Romanesco broccoli, these are a hybrid of cauliflower and broccoli.

When choosing cauliflower, choose heads that are solid, with florets pressed firmly together with a uniform texture, color and no brown spots or bruises and fresh-looking leaves. Store in a plastic bag in the refrigerator and use within 7 days for the best quality and nutritional value. If you take your cauliflower out of the fridge and it has brown spots, just scrape them off, but if the spots are yellowish the cauliflower needs to be thrown away.

Crisp and delicious when raw, it goes superbly with dips, salads or vegetable roasts. Create a colorful relish tray by using various colors of cauliflower with carrots, celery and red bell peppers or tomatoes to create a rainbow plate of health. Try tossing cauliflower in olive oil, salt and pepper or seasonings of choice and roast in a 425-degree oven for 35 to 40 minutes, stirring occasionally for a delicious side. Roasted cauliflower steaks and cauliflower buffalo wings are superb, and the recipes can be found with Chef Scotty’s recipes.

Cauliflower can also be pickled and frozen.

For cauliflower recipes and serving suggestions, see Chef Scotty’s Market Fresh Recipes at https://extension.wsu.edu/clark/?p=8163. The Fini program provides help to SNAP consumers to purchase more fruits and vegetables at farmers markets. Find out more at https://extension.wsu.edu/clark/healthwellness/market-fresh-tours.


Vicki Ivy is a Clark County WSU Extension master food preserver. For additional recipes, food preservation and food safety information visit https://extension.wsu.edu/clark/?p=1134. Have questions? Call MFP Helpline: 564-397-5366.

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